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Farm Animal Rights Movement

May 14, 2012




Serving Size 1/2 cup - Makes 12 servings

Amount Per Serving

Calories 165

From fat 63

 

% Daily Value*

Total Fat 7 g

11%

Saturated Fat 1g

5%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 15mg

<1%

Total Carbohydrate 19g

6%

Dietary Fiber 6g

24%

Sugars 1g

Protein 7g


Vitamin A 18%

Vitamin C 10%

Calcium 5%

Iron 14%


* % Values are based on a 2,000 calorie diet

Protein Power Bowl

This incredible recipe uses lentils, spelt berries (the whole kernels of spelt), and tahini (ground sesame seeds) to pack a mean punch of protein with a variety of other whole foods for a healthy and nutrient-rich meal.

Ingredients:

1 cup uncooked green lentils
1 cup uncooked spelt berries OR grain of choice, like brown rice
½ Tbs. olive oil, for sautéing
½ red onion, chopped
3-4 garlic cloves, minced
1 red bell pepper, chopped
1 large tomato, chopped
3 cups spinach or kale, roughly chopped
½ cup fresh parsley, minced
1 batch of Tahini-Lemon Dressing (see below)
salt & black pepper (to taste)
lemon wedges & lemon zest (for garnish)

Tahini-Lemon Dressing:

1/4 cup Tahini
3 garlic cloves
½ cup fresh lemon juice (about 2 lemons)
¼ cup nutritional yeast or chopped raw cashews
2 Tbs. Extra virgin olive oil
1 tsp. salt + freshly ground black pepper (or to taste)
3 Tbs.water (or as needed
)

 

 

Directions:

  1. Cook lentils and spelt berries (or grain of choice) according to package directions (you can do this the night before to save time); drain and set aside.
  2. Prepare the Tahini-Lemon Dressing in a food processor by adding all ingredients and processing until smooth.
  3. In a large skillet over low-medium heat, add olive oil and sauté chopped onion and minced garlic for a few minutes, being careful not to burn; add in chopped red pepper and tomato and sauté for another 7-8 minutes; stir in chopped kale or spinach and sauté for another few minutes, just until tender.
  4. Stir in full batch of tahini-Lemon dressing, cooked & drained grains and lentils, and simmer on low for another few minutes; remove from heat and stir in the minced parsley.
  5. Season with salt and pepper to taste and garnish with lemon wedges and zest.

For this and more delicious vegan recipes, visit OhSheGlows.com!


Bob's Red Mill


At Bob's Red Mill, they know you can't rush quality. That's why they manufacture their products using time-honored techniques, like grinding whole grains with a traditional stone mill. This production "secret" allows them to seal in the freshness and bring you wholesome, quality foods, just as nature intended.

Bob’s Red Mill nutritional yeast is grown on enriched purified cane and beet molasses under carefully controlled conditions. It can be sprinkled over popcorn or salads, added to juice, cereal, smoothies, gravies, soups or casseroles, or used to make sandwich spreads.

Place your nutritional yeast today at www.BobsRedMill.com!


Diet & Inflammation

A gluten-free vegan diet can reduce inflammatory compounds in the bloodstream and reinforce the immune system, according to a new study. Inflammation is a biological response that fills an area with blood in order deliver aid to the area as well as remove damaged tissue for recycling. When inflammation is chronic, it causes blood cells to dilate, which increases blood pressure and the workload of the heart, making the most common signs of immune response elevated body temperature and heart rate.

Researchers followed two groups of participants for a year, measuring their cholesterol and low-density lipoprotein (LDL, also known as "bad cholesterol") levels. One group maintained a gluten-free and vegan diet, while the other followed a balanced but inclusive diet. Results indicated that the gluten-free and vegan diet successfully resulted in lower levels of LDL, where the individuals in the other control group experienced no significant change. Those on the vegan diets also experienced a surge in the production of anti-phosphocholin antibodies, which may be useful in defending against the microbes that lead to heart disease.

To read the full article, click here!


Ginny's Story

When Ginny Messina first headed off to college to become a dietitian, she was a carefree omnivore. She'd loved and felt great compassion for animals all her life—but for two-and-a-half decades, it didn’t occur to her that this had anything to do with how she should eat. The light bulb went on when she was 28, recently married, and had just obtained her RD (registered dietitian). She also had purchased her first vegetarian cookbook called Laurels' Kitchen just for fun.

Ginny explains: "Standing in the little kitchen in my apartment in Kalamazoo, Michigan, I opened it and read this:

This book is dedicated to a glossy black calf on his way to the slaughterhouse many years ago, whose eyes met those of someone who could understand their appeal and inspire us, and thousands of others like us, to give the gift of life.

Just like that, something clicked. Those simple words spoke volumes to me and I knew right then and there that I wasn’t going to eat animal flesh again."

Her present work as a dietitian and a public health nutritionist focuses on diet and health as it pertains to vegans. She has co-authored a textbook on vegetarian nutrition that is aimed at medical and nutrition professionals and also twice co-authored the American Dietetic Association’s Position on Vegetarian Diets, and helped develop a food guide for vegetarians and vegans.

Read more about Ginny's inspiring story at www.TheVeganRD.com!


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Looking for more recipes, resources, and tips? Visit LiveVegan.org!



Meatout Mondays is published each week by:
Farm Animal Rights Movement (FARM), 10101 Ashburton Lane, Bethesda, MD 20817 • www.farmusa.org
info@meatoutmondays.orgwww.meatoutmondays.org

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